The NEW 1% Program

This program is inspired by the ALBERTO NUNEZ program, with more in-depth warm-ups, cool-downs, and alternative exercises for us taller lifters. 
With that said, GET AFTER IT!!!
(edited 10/2025)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Standing Calf Raise

Lying Leg Curl

Lower Day 1

Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Lat Dominate Row

Incline Bench Press (Dumbbell)

Tricep Extension (Cable)

Skull Crusher (Barbell)

Upper Day 1

Seated Shoulder Press (Dumbbell)

Standing Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Dip (Bodyweight)

Pull-Up (Bodyweight)

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Upper Day 2

Deadlift (Barbell)

Hack Squat

Leg Extension

Goblet Squat

Lower Day 2

MAX DAY 1

MAX DAY 2

Do these whenever

MAX DAY 3

Dip (Weighted)

Pull-Up (Weighted)

MAX Week

DELOAD Week

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